Wednesday

Compass CrossFit – GPP WOD

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Oct. Warm Up (No Measure)

5 Ring Dips & 10 Pull-ups or 5 MUs

30 DUs or 90 Singles

ODD: 30 Wall-balls (20/14 lbs.)

EVEN: 30 KB Swings (53/35 lbs.)

*20 Burpee penalty if time cap is exceeded.

Metcon (Time)

For time:

1 Mile run

20 Chest-to-bar Pull-ups

30 Thrusters, 95/65-lb.

40 Calorie row

50 ft Handstand walk